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22 September 2025

•

3 minute read

Food & Mental Wellness

By Maslissa Binti Sazele

August marks Mental Health Awareness Month in Malaysia, which is a time for us to reflect on how we care for both our bodies and minds. According to the National Health and Morbidity Survey (NHMS), mental health problems among Malaysians have shown a worrying upward trend. In 1996, only 10.7% of adults were reported to have mental health issues. By 2015, this number had more than doubled to 29.2% which estimated nearly 1 in 3 Malaysians were affected.

When we think about mental health, we often focus on therapy, stress management, spirituality and self-care. But did you know that your diet also plays a supportive role in shaping your mood, emotions and overall mental well-being?

A well-known phrase says, “a sound mind in a sound body.” It is more than just a saying. It is a reflection of how closely connected physical and mental health truly are. Nourishing the body is also a step toward nourishing the mind. Now, let us explore how your daily meals can become your brain’s strongest support system.

The Brain-Gut Connection

Your gut and brain are deeply connected through what is known as the gut-brain axis. In fact, your gut produces about 90% of the body’s serotonin, which is a chemical that helps regulate mood, sleep and appetite. That is why neglecting your gut health or consuming an imbalanced diet may lead to mood swings, fatigue and even anxiety or depression.

Foods That Support Mental Health & The Brain–Gut Connection

Here are some nutrients and food sources that may help improve mood, focus and emotional resilience:

Omega-3 Fatty Acids – For Mood Regulation and Brain Health

Omega-3 fatty acids are essential for brain development, reducing inflammation and supporting mood balance. Since our bodies cannot produce them naturally, it is important to include omega-3-rich foods in your diet.

Animal-based sources include fatty fish such as salmon, mackerel (ikan kembung), sardines, ikan selar and ikan tenggiri. For plant-based options, you can include chia seeds, flaxseeds and walnuts. Local sources like spinach (bayam) and tofu may also contribute to brain health, although they contain smaller amounts of omega-3.

Magnesium & Zinc – For Calming the Nervous System

Magnesium supports relaxation, quality sleep and helps the body manage stress. A lack of magnesium has been linked to anxiety and irritability. Zinc plays a role in neurotransmitter function and inflammation control, which are both essential for emotional balance.

In a typical Malaysian diet, magnesium-rich foods include leafy greens like bayam and kangkung, whole grains like brown rice and oats, legumes like kacang hijau and seeds such as pumpkin seeds. For zinc, look for anchovies, chicken, eggs, peanuts or legumes like dhal and chickpeas.

As the proverb goes, “Don’t put all your eggs in one basket.” The same applies to your meals here; instead of relying on one type of food group, try a diverse and balanced diet to ensure you receive a wide range of nutrients to support both mind and body.

Assorted foods like salmon, mackerel, chicken, nuts, vegetables, and fruits rich in omega-3, magnesium, and zinc to support mental health and mood
Vitamin B Complex – For Energy & Mood Regulation

B vitamins, especially B6, B9 (folate) and B12, are involved in the production of mood-regulating chemicals like serotonin and dopamine. They also help convert food into energy and support brain function.

To get enough B vitamins, include whole grains, eggs, tempeh and leafy greens like sawi in your meals. It is also important to note that individuals on vegan diets or older adults may need additional B12 supplementation, as limited intake of animal protein sources can lead to deficiency.

Vitamins C & E – For Brain Protection

Vitamins C and E are antioxidants that protect the brain from oxidative stress, which has been linked to mood disorders and memory decline. Think of antioxidants as your brain’s silent bodyguards that work behind the scenes to defend your mental well-being.

Vitamin C can be found in local fruits like guava, papaya and oranges. Meanwhile, vitamin E is present in sunflower seeds, almonds, avocados, and vegetable oils.

Fermented Foods & Probiotics – Feeding Your Gut, Lifting Your Mood

The gut is sometimes called your “second brain” for a reason. It houses a community of gut microbiome that plays a major role in mood regulation, stress response and even cognitive function. These bacteria help produce serotonin, influencing your appetite, mood and sleep.

Fermented foods contain natural probiotics, which are good bacteria that help keep your gut in balance. A balanced gut often translates into a more balanced mood.

In Malaysia, fermented food options include tempeh, tapai and yoghurt. Just like a garden needs a variety of plants to thrive, your gut needs a diverse microbiome to function well. Including small portions of fermented foods regularly may support digestion, reduce bloating and improve mental well-being.

Foods to Enjoy Less Often for a Calmer Mind

You have probably heard that moderation is key, and it is especially true when it comes to mental health.

Consuming too much refined sugar or sweetened beverages can lead to quick spikes and crashes in blood sugar levels, which contribute to irritability, fatigue or anxiety. Likewise, ultra-processed foods that contain artificial additives and preservatives may negatively affect gut health, which is closely linked to brain function.

Too much caffeine from coffee, soda or energy drinks can also interfere with sleep and may trigger restlessness or anxiety in some people.

Rather than eliminating these foods entirely, try to enjoy them occasionally and in smaller portions. Regularly choosing whole, nutrient-rich meals can help keep your mind calm and your energy steady throughout the day.

Final Thoughts: Nourish to Flourish

Taking care of mental health not only starts with what is on your mind but also with what is on your plate. Small and consistent changes in your daily diet can help promote emotional resilience, support focus and encourage a more balanced mood.

In conjunction with Mental Health Awareness Month, let us take the opportunity to foster a deeper understanding of how what we eat affects our mental health altogether for ourselves, our families and our communities.

Parenthood Health Today, 21 August 2025.

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22 September 2025

•

3 minute read

Food & Mental Wellness

By Maslissa Binti Sazele

Maslissa Binti Sazele

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